Bell House Fitness – CrossFit

Metcon (Time)

RX

For time:

50 sit-ups

40 box jumps (20/24 in)

30 wall-ball shots (14/20 lb) (9/10 ft)

20 burpees-to-target

1,000-m run

20 burpees-to-target

30 wall-ball shots

40 box jumps

50 sit-ups

Mod 1

For time:

50 sit-ups

40 box jumps (16/20 in)

30 wall-ball shots (10/14 lb) (9/10 ft)

20 burpees-to-target

1,000-m run

20 burpees-to-target

30 wall-ball shots

40 box jumps

50 sit-ups

Mod 2

For time:

40 sit-ups

32 step-ups (16/20 in)

24 wall-ball shots (10/14 lb) (9/10 ft)

16 burpees-to-target

800-m run

16 burpees-to-target

24 wall-ball shots

32 step-ups

40 sit-ups
Pre-workout:

EMOM 5:

5-10 heavy wall-ball shots

– Use a load heavier than typically used and/or throw to a higher target.